Welcome to

DAY 62


Exercise Focus: Muscular Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Positive Pulse Check

*Download your exercise list, nutrition log, & happiness workbook for today above.


revisiting adaptive thermogenesis

Recall the first day of our third week of this program, we discussed adaptive thermogenesis – this survival mechanism that kicks in when our body recognizes ‘starvation’ is occurring. Throughout this program we have diligently tracked our calories to ensure this mechanism does not turn on but interestingly enough, we have also been avoiding adaptive thermogenesis with our exercise. By focusing on strength training and building more lean muscle, we have further boosted our metabolism. In the coming days and weeks, we will augment our calorie deficit with fat loss exercises; this will facilitate even more weight loss by increasing our energy expenditure. In the future when this program is finished, if you wish to continue this type of programming, aim to focus on strength training during a calorie maintenance phase and metabolic resistance training during a calorie deficit phase. This will provide you with the most efficient results.

Your Exercises For Today


Food Corner

When you signed up for our program, did you read about our weight loss concepts concerting adaptive thermogenesis? Have you ever attempted to lose weight in the past and not been successful? Or maybe you were successful for a time before reaching the dreaded weight loss plateau? If that was the case we do hope you didn't blame yourself - because in fact, we should be blaming biology! See, our body is programmed to fight against weight loss; it's a survival mechanism that allowed our great ancestors to survive during extended periods of little to no food. When we reduce the amount of calories we consume, after about two weeks of this, our body begins to reduce our metabolism - this is what we call adaptive thermogenesis. This presents us with an interesting opportunity to trick our body and successfully lose weight. Firstly, to lose weight there is absolutely one truth - we must consume less energy than we burn (or in other words, burn more calories than we eat). Now that we know what your general metabolic rate is, we can adjust our caloric intake accordingly - and that is precisely what these next two weeks are about. But don't worry, in two weeks time, you will be back to consuming your normal amount of calories. For now, we encourage you to try focusing on consuming the amount of calories designated in your welcome packet (calorie reduction number). You may reduce your intake by more than that number if you feel comfortable doing so. Throughout the next 14 days we will teach you and provide you with resources to better manage your appetite while you reduce the amount of food you eat.

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours


positive pulse check

Why hello there, welcome back! The past few days were a new type of challenge – simple at face value, but actually quite difficult to practice! The practice of mindfulness is certainly one that requires more than just a few days to master, but hopefully the provided exercises provided you with a glimpse into what practices resonate most.


In the upcoming days, we’ll continue strengthening our minds – this time, to BELIEVE in ourselves. It may sound silly, but the mindsets we’ve adopted over a lifetime often (sneakily) work against us when we try to make big life changes (like getting healthier!) So, we’ll assess which type of mindset you have and then work to make your mindset work FOR you, rather than against you.

As usual, the space in your workbook is open for your reflection. To mix things up a little, we’ve provided a blank canvas rather than the usual journal format to allow you to doodle or express yourself as you prefer.