Day 3 'The Challange': Small Wins – Three Quick Fixes That Made Me Feel Instantly Better
- Gianna Bormolini
- 5 days ago
- 4 min read
Gentle Readers,
How was your evening? I had another small win! 🎉
I was in bed by 9:00 PM and asleep around 10 PM (okay, more like 11 PM, but hey—better than midnight, right?!).
Food-wise, I ate a little more than planned and snuck in some chocolate before bed… I see how habits kick in and convince me to keep repeating them! But here’s the thing—I’m becoming aware of my patterns, and that’s the first step to change!
🥑 Nutrition – What I Ate Today
Breakfast was simple but satisfying—bread, ricotta, and strawberry jam. No cravings until lunch! 🎯
Before lunch, I felt my stomach rumble, but instead of reaching for food, I thought:
"Ayurveda says even exercise needs the right timing! On an empty stomach, when blood can flow freely to the muscles without hindrance."
So I took the opportunity to heal and strengthen my shoulders & hips!
💡 Inspired by Swami Rama’s Joints & Glands Exercises, and hints from Rishi Mehra, I focused on circular movements, integrating planes of motion from scientific fitness techniques (USA ACE Fitness certification).
🚀 Another win! I exercised at the right time (empty stomach) and with the right movements—not too intense, but enough to wake up my body.
✨ The result? My neck and lower back tension dissolved, leaving me energized and in tune!
💡 Want to learn how to combine breath awareness (Yoga certified) with scientific fitness techniques (US ACE certified)? Fill in the interest form and tell me what you’d love to work on!
📥 BONUS: Download your Ayurveda & Exercise Timing Guide
🍝 Lunch – Ayurveda Fix for Pitta High
I had wholemeal pasta with zucchini, tuna, pesto rosso (sun-dried tomato pesto), balsamic vinegar, and tomato puree.
Not the best combo for Pitta high, since tomatoes (acidic) and tuna (salty) increase fire, but Ayurveda always has a solution!
💡 How I Balanced Pitta:
✔ Fennel seeds (lightly toasted) are Digestive & cooling
✔ Coriander powder Calms Pitta & balances flavors
✔ Turmeric is Anti-inflammatory, softens intensity
✔ Fresh basil is Cooling & aromatic
🌿 Other Pitta-friendly tweaks:
✔ Coconut milk (1–2 tbsp) – Softens acidity
✔ Coconut sugar or date powder – Balances tomato’s sharpness
✔ Saffron or turmeric – Anti-inflammatory, balances tuna & pesto
✔ Fresh basil or mint – Cooling & refreshing
✔ Sweet lemon juice (few drops at the end) – Adds freshness
Evita o riduci:
Aglio e cipolla (troppo riscaldanti)
Peperoncino o pepe nero
Troppo olio o formaggio stagionato (presenti a volte nel pesto)
Procedimento:
1. Scalda il ghee in una casseruola a fuoco medio-basso. Aggiungi i semi di finocchio e lascia che sprigionino il loro aroma.
2. Aggiungi la curcuma, il coriandolo in polvere, ed il basilico secco. Mescola bene e versa un po’ d’acqua calda per evitare che si attacchi.
4. Aggiungi le zucchine, un pizzico di sale, e cuoci per 5 minuti, finché sono tenere ma non sfatte.
5. Aggiungi il tonno e rosola per 2-3 min.
6. Infine aggiungi il pesto rosso e la passata di pomodoro e altri 5 min. Aggiungi acqua se necessario
7. Scola la pasta ed aggiungila al sugo. Amalgama bene
🚀 Tag me & let me know—how do you balance Pitta in your meals?
🚶 Ayurveda Element – Mindful Walking Meditation
Walking isn’t just movement—it’s a chance to connect, reset, and tune into the present moment. 🌎
🌬️ How to Practice Mindful Walking:
✔ Walk slowly & deliberately, noticing each step.
✔ Feel your feet touch the ground—be present.
✔ Breathe deeply through your nose, syncing breath with steps.
✔ Observe the world around you—colors, sounds, textures.
💡 Bonus Challenge: Try walking barefoot on grass or sand—Ayurveda teaches that this connects you to the Earth’s energy and helps balance excess Vata!
✍️ Reflection – Where Does Your Mind Wander While Walking?
Swami Rama teaches us that the mind is like a river—it flows wherever it’s directed.
Today, reflect on:
- Where does your mind naturally wander while walking?
- Do you replay past conversations? Plan the future? Daydream?
- How does staying present while walking change your experience?
📖 Write it down in your journey diary—track your progress and see how far you've come!
🚀 Let’s walk with awareness—comment below & share your experience! 💚
💡 Here are your Three Quick Fixes That will Make You Feel Instantly Better 🔥:
1️⃣ Sleeping Earlier (Small but Powerful Win!) – I got in bed by 9 PM, asleep around 10–11 PM (a huge improvement from midnight!). Feeling more aligned with my body’s rhythm!
2️⃣ Exercising on an Empty Stomach – I tuned into Ayurveda’s wisdom and practiced joint mobility & strengthening, focusing on hips & shoulders. Result? Less tension, more energy!
3️⃣ Balancing Pitta in My Meal – My lunch wasn’t ideal for Pitta, but with fennel seeds, coriander, turmeric, and basil, I turned it into a digestive-friendly, cooling dish. Small tweaks = big difference!
🚀 Which of these resonates with you? Let’s share & grow together! 💛
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