Welcome to

DAY 76


Exercise Focus: Strength & Hypertrophy Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Gratitude Letter Exercise

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


cognitive load theory

Today is less about exercise and more about behavior, more specifically, our ability to make healthy decisions. Cognitive Load relates to the amount of information that working memory can hold at one time.  Since our working memory has a limited capacity, it is possible to overwhelm the working memory or “overload” the working memory.  Working memory is composed of three different components: intrinsic load, extraneous load, and germane load. 


Intrinsic Load: the inherent difficulty of the material itself, which can be influenced by prior knowledge of the topic. 


Extraneous Load: the load generated by the way the material is presented and which does not aid learning. 


Germane Load: the elements that aid information processing and contribute to the development of schemas. 


CLT suggest that if the cognitive load exceeds our processing capacity, we will struggle to complete the activity successfully.  As sensory information enters the working memory, it is processed and assimilated into long-term memory.  Cognitive overload occurs when the number of elements required to be processed within working memory exceeds working memory capacity.


Long story short, we have difficulty making healthy decisions when we are overwhelmed with stress. Our working memory, the part of our brain that makes decisions, can become easily overwhelmed, leading to poor decision making. Try clearing your mind of distractions prior to making health decisions, it’ll help you in the long run. 

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


Gratitude letter exercise

A number of variables contribute to how happy you are, but if you had to only invest in one area of your life in order to be happier, invest in your relationships. From the laugh shared with fellow strangers in a queue to the strong bonds forged between best friends, other people matter – and they make all the difference.

Instructions: Today’s exercise is to write a letter of gratitude to someone who made a positive impact in your life that you’ve never properly thanked or expressed your appreciation. Perhaps it’s a former teacher, coworker, or friend. For this particular exercise, the individual should be someone that is still alive and whom you could potentially meet in-person in the near future. Begin the letter with “Dear ____,” and describe in detail what the person did, why you are grateful, and how it impacted your life.