This program is perfect for those looking to improve their energy, reduce stress, and boost mental clarity. It’s not just about physical fitness—it’s about feeling great from the inside out. Whether you’re recovering from an intense workout routine or simply looking to reconnect with your body, the Feel Good Program is your guide to balanced, vital health.

Morning:

Wake Up Early:
– Set a consistent wake-up time to regulate your circadian rhythm.
– Avoid screens (phones, computers, TV) in the first hour of the morning.

Sunlight Exposure:
– Spend 15-30 minutes outside, either walking or sitting on your porch. This boosts your mood and vitamin D levels.

Cold Pool Or Shower:
– Cold water exposure triggers the release of endorphins, also known as “feel-good” hormones. It can also reduce levels of cortisol, a stress hormone, leading to an improved mood and reduced stress levels.




In The Daytime:

– Yoga or Yoga Nidra 10-60 minutes:
Both yoga and Yoga Nidra offer a multitude of benefits for the mind and body. It’s easy to find guided yoga videos on the internet.
Yoga is a physical, mental, and spiritual practice that combines postures (asanas), breath
control (pranayama), and meditation or relaxation.
Yoga Nidra, often referred to as “yogic sleep,” is a guided meditation practice that brings the body into a state of deep relaxation while maintaining full consciousness.



Evening:

Light Dinner:
– Have a light, healthy dinner 2-3 hours before bedtime. Eating too close to bedtime can
negatively impact your sleep quality and overall health.

Create a Relaxing Environment:
– Turn Off Screens: Avoid screens (phones, computers, TV) at least an hour before bed. The blue light emitted by screens can interfere with your body’s production of melatonin, the sleep hormone.
– Dim the Lights: Lower the lighting in your home to signal to your body that it’s time to wind down.
– Set the Temperature: Ensure your bedroom is cool and comfortable.


Relaxation Techniques:
– Practice Mindfulness or Meditation: Spend a few minutes meditating or practicing deep breathing exercises to clear your mind and reduce stress.
– Practice Yoga Nidra: Engage in a short Yoga Nidra session to deeply relax your body and mind.

Consistent Bedtime And Sleep Time:
– Aim to go to bed at the same time every night to regulate your body’s internal clock.
– Good amount of sleep is 7-9 hours per day.


How to Maintain a Feel-Good Routine
– Consistency is Key: Stick to your routine as much as possible to reinforce the benefits.
– Flexibility: Allow for adjustments based on how you feel or changes in your schedule.
– Listen to Your Body: Pay attention to your body’s needs and adjust your routine
accordingly.
– Regular Evaluation: Periodically assess your routine to ensure it continues to meet your needs and goals.