Your goals

Set with Dr. Faridah on arrival. Six days measured, eight to go.

Moving in the right direction

Four of your five goals have improved since day one. Sleep is the clearest change.

Sleep

hours a night, 5-night average

+1.6 hrs

RING · TRACKED FROM DAY 1

DAY 1DAY 14

Arrival

5.6 hrs

Now

7.2

Day 14 goal

7.5 hrs

Deep sleep is up most on days you swim. The 9pm tea and no screens after supper are holding.

Nutrition

distinct plant foods this week

+12

KITCHEN LOG · TRACKED FROM DAY 1

DAY 1DAY 14

Arrival

14 / week

Now

Day 14 goal

30 / week

Fermented sides four mornings running. Chef Lena has your low-salt pot at every supper.

Strength

sit-to-stand in 30 seconds

+4 reps

COACH ASSESSED · DAY 1, 7, 14

DAY 1DAY 14

Arrival

9 reps

Now

Day 14 goal

16 reps

Mid-retreat reassessment with your coach is Saturday morning, before the spa.

Steps

daily average

+3,600

PHONE · TRACKED FROM DAY 1

DAY 1DAY 14

Arrival

4,200

Now

7,800

Day 14 goal

8,000

Excursion days carry the average. Two rest days are built in — day 8 and day 13.

Stillness

minutes a day — your own choice

−4 this week

YOU CHOSE THIS ON DAY 1

DAY 1DAY 14

Arrival

0 min

Now

Day 14 goal

25 min

Slipped since the tasting evenings began. Dr. Faridah suggests the art therapy circle counts — shall we log it?

Day 14 review

Wednesday 25 March, 10:00 with Dr. Faridah.

You leave with a written plan and your numbers.