Welcome to

DAY 68

Workbook

Exercise Focus: Active Recovery

Nutrition Focus: Calorie Maintenance

Happiness Focus: Creating a "Can-Do-It" Mindset

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

exercise.

lactate threshold

Lactate threshold is defined as the intensity of exercise at which lactate begins to accumulate in the blood at a faster rate than it can be removed. This is problematic because as a result, unbuffered acid is added to the blood, a condition that makes you feel like you have to vomit and stop right away. So why does this happen during high intensity exercise? In order to answer this question, we need a basic description of why lactate is formed during metabolism. Lactate has gotten a bad rap for the past several decades. Many refer to it as a metabolic waste product (not really) and blame it for the muscle soreness that can plague us several days after a hard workout (not so, actually inflammation).

 

Let's start by describing how we convert our carbs to energy. Our cells produce a molecule called ATP. The breakdown of ATP provides the energy needed to contract exercising muscles. We make ATP in a three-step process: Glycolysis, Krebs Cycle, and Electron Transport Chain (ETC). The products of Glycolysis feed into Krebs, which subsequently feeds its products into ETC. When one glucose molecule is broken down completely, a small amount of ATP is made during both Glycolysis and Krebs, but most of the ATP is generated at the end of ETC. The drawback is that ETC is much slower than Glycolysis. ETC is very effective at making enough ATP to sustain low to moderate intensity exercise. When we crank up the intensity, we need more ATP than ETC can produce at its maximal output. The only way to make up the difference is to rev up Glycolysis. In doing so, our cells make lots of lactate that spills into the blood. When the concentration of lactate in the blood starts to climb, our brain senses this and we start to feel nauseous. Within a few minutes we are forced to drop the intensity, ATP demand reduces, Glycolysis is slowed, lactate is cleared from the blood, and all is back to normal.

 

As we progress through this program, and our fitness journey as a whole, our lactate threshold will increase and with it, our ability to sustain exercise for longer bouts of time.

Your Exercises For Today

ACTIVE RECOVERY

No official workout for today, but as you know, a body in motion stays in motion. So try your best not to look at this day as an opportunity to spend an extra hour on the couch. Rather, find something fun to do, get outside or get a deep tissue massage. Maybe get some friends together at the park or extend your play time with the dog today.

Rest.

Your body requires time to repair itself following a bout of exercise. Not only is rest an award, it’s a requirement for peak performance and progress.

Stretch.

Strength and cardiovascular training stresses your muscles, which will tighten and make subsequent exercise more difficult if they are stretched out. Take 20 minutes today to stretch out your muscles.

Recover.

Today is not meant to be spent on the couch or in bed –a fully

sedentary day would be counter-productive. Take time today to connect with your body and recognize the progress it’s made. Treat your body with love and care and it will care and love you back.

nutrition.

Fish oil

Omega-3 fish oil contains both docosahexaenoic acid (DHA) and epicosapentaenoic acid (EPA). Omega-3 fatty acids are essential nutrients that are important in preventing and managing heart disease. 

 

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours

happiness.

creating a "can-do-it" mindset

One of the reasons why mindfulness is importance is because it helps us to pause our mind chatter and actively listen to our thoughts and then (with practice) deliberately choose how we want to respond. What we often don't realize is that our thoughts are carriers of information - by listening to them and receiving them with curiosity and an open-mind, we learn about the internal biases and perspective that we've created about the world around us and our role in it.

Although underappreciated, science has shown us that mindsets are POWERFUL. Our belief systems can either uplift us (and those around us!) or cut us off at the knees. Without careful cultivation, our minds default to a fixed mindset. Our survival-seeking brains want us to stay in our comfort zone and to live with as little risk as possible. And while turning your nose up at a challenge once in a while certainly isn't a bad thing, choosing the safe route repeatedly adds up to a mindset that's fueled by fear, risk-adverse, and inhibits us from achieving our potential.

BUT. Here's the good news: by recognizing the areas of our lives where we have a fixed mindset and then using the tips below, you'll be able to flip your mindset over time. Remember, it's all about continued practice, self-awareness, and compassion - but you'll get there!

Steps for challenging a fixed mindset and fostering a growth mindset:

Step One: Think about a domain in which you have a fixed mindset.

Step Two: Think about individual people in your life that embody growth and fixed mindsets. Then, ask yourself;

  • How do they approach challenges and setbacks in the domain you identified in Step One?

  • What qualities or belief systems do they have that fuel their approach?

  • Do their differing approaches change the most likely outcome when they’re faced with the challenge?

Step Three: Envision that you're about to tackle a new challenge. Then, put yourself in the shoes of someone with a fixed mindset and then a growth mindset.

 

  • What is it like to adopt a fixed mindset, then flip it to a growth mindset?

  • Do you notice any differences in your physical or emotional state when you flip between a growth and fixed mindset?

  • What tactics could you deploy to flip your fixed mindset to adopt a growth mindset?

The purpose of this exercise is to explore the traits that give rise to growth and fixed mindset AND examine what it's like to try on a growth mindset. Although it may feel forced or inauthentic at first, self-awareness and practice is key here to instill the "can-do-it" attitude that enables us to accomplish our goals.