Day 4

“Breast self-exam (BSE), or regularly examining your breasts on your own, can be an important way to find a breast cancer early, when it’s more likely to be treated successfully. Not every cancer can be found this way, but it is a critical step you can and should take for yourself.” ― Breastcancer.org

3 days in a row for you? Take a victory lap, would ya?  Great job on staying the course! 

Today’s wellness action is in the same vein as getting a check-up except in this case you are conducting a self check-up. Get your morning lemon/lime water and read on … 

Day 4 Wellness Action: Do a Breast Self-Exam

Breast cancer is the leading cause of cancer for women in Nigeria. The problem isn’t that breast cancer doesn’t have a cure, it’s that sometimes it isn’t caught early enough.

Follow the instructions in this video to learn more about the self-exam and how to do it. The goal of checking your breasts every month is to get familiar with your anatomy so that you can notice any changes right when it occurs and get immediate care.

The video gives some guidance on the best time of the month to do the exam based on how old you are and your current life stage i.e. menstruating, breastfeeding, or menopausal.

Once you pick a time of the month, put it on your calendar and be diligent about noting down any observations from one month to the next. Contact your doctor if you feel anything and take your notes with you to your appointment. 

Day 4 Workout: Core Medley

Core is the word we fitness industry types use to describe the muscles of your midsection including your back, waist and abs as well as some deeper muscles that surround your internal organs.

A strong core will help give you a flatter abdomen, better posture and reduce your risk of back pain. This workout includes a variety of core exercises to help work your midsection from a variety of different angles.

Are you ready to Reboot? Let’s do it!

1)  Warm up: Click here for warm up video
2) Do two rounds of the following 6-exercise circuit resting 10 to 30 seconds between exercises and 60 to 90 seconds between rounds.

1. Planks
   Beginners: 20 seconds
   Intermediate: 40 seconds
   Advanced: 60 seconds
2. Sky divers/Superman
   Beginners: 10 reps
   Intermediate: 15 reps
   Advanced: 20 reps
3. Side plank left
   Beginners: 20 seconds
   Intermediate: 40 seconds
   Advanced: 60 seconds
4. Side plant right
   Beginners: 20 seconds
   Intermediate: 40 seconds
   Advanced: 60 seconds
5. Grasshoppers/Knees to Elbow
   Beginners: 10 reps each side
   Intermediate: 15 reps each side
   Advanced: 20 reps each side
6. Hip lifts
   Beginners: 10 reps
   Intermediate: 15 reps
   Advanced: 20 reps

Can’t view video? Click here for full written exercise instruction. 

Today’s Radiant Read:

You may also also enjoy our feature on Mrs Betty Anyanwu-Akeredolu, a breast cancer survivor and founder of Breast Cancer Association of Nigeria (BRECAN). 

And this one on Mrs Ify Nwabukwu, founder of the African Women’s Cancer Awareness Association 

Can you feel your abs burning? You’re doing great! Keep it up and you’ll be seeing those abs in the near future. Now, that’s a vision worth pursuing!  

Swing by the Facebook group or click here to go directly to Day 4’s group post. 

Have a wonderful day!