Welcome to

DAY 64


Exercise Focus: Active Recovery

Nutrition Focus: Calorie Maintenance

Happiness Focus: Mindset Matters

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


oxygen efficiency & vo2 max

VO2 max refers to the maximum amount of oxygen you can utilize during exercise. It's commonly used to test the aerobic endurance or cardiovascular fitness of athletes before and at the end of a training cycle. VO2 max is measured in milliliters of oxygen consumed in one minute, per kilogram of body weight (mL/kg/min). It's not the same thing as heart rate, though it can be just as effective, if not more so, to measure and track your fitness progress. VO2 isn't excess post-exercise oxygen consumption (EPOC), which refers to the increase in oxygen your body uses after a workout, not during. But don't confuse VO2 max with the lactate threshold, the point during exercise where lactate builds up in your bloodstream faster than your body can expel it. When you reach your lactate threshold, you get that familiar burning or cramping feeling. You reach your lactate threshold at about 50 to 80% of your VO2 max. Although VO2 max is a good marker of fitness, it does present some downfalls. You can't really get an accurate measure of it except in a lab with expensive clinical equipment which is why VO2 max is usually a fitness marker reserved for elite and professional athletes. So, though you most likely cannot get your VO2 max value at this point, the concept remains important. Oxygen consumption is an indicator of our metabolism. Check in with yourself now, compared to when you began, can you perform exercise at higher intensities for a longer period of time? 

Your Exercises For Today


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.


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.


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.


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.


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


Mindset matters

We all carry inherent beliefs about ourselves and the world around us that influence the way we lead our lives. Research on mindsets has shown that there are two types of mindset - growth or fixed mindsets. Let's explore these mindsets using a scenario:

You're at the gym stretching for your warm up. As you limber up, you look around the gym and an individual on the treadmill catches your eye. This person is similar to you in age and build, but what gives you pause is the sheer speed at which this person is running. They're practically galloping with an ease that makes you short of breath just to look at, they are barely sweating, and based on a sneaky glance at their treadmill metrics, they're multiple miles in with no sign of stopping.

Now Pause. What thoughts are going through your mind?

Does it sound something like this?

I'll never be able to move like that.

They must be built to run like that.

Running must come easy to them.

That runner is being a show off.

Or this?

If I try hard enough, maybe I can also move my body like that.

I'd love to learn how to be a better runner.

I'm inspired by that runner.

Which set of statements most resonated with you in this scenario - the first group (representing a fixed mindset) or the second (a growth mindset)? A fixed mindset is based on the belief that our qualities and skills (e.g., everything from intelligence to fitness level) can be summed up as "either you have it, or you don't." In the scenario above, you view the runner's capabilities as a talent or natural ability, rather than something that they likely worked for a long time to cultivate. Having a fixed mindset also makes us less likely to try new things because it instills in us a fear of failure due to potential judgement and criticism from others and ourselves. That's because when we fail, we see our failure as a characterization of our abilities. An important note here: having a fixed mindset when it comes to fitness is EXTREMELY common, so fear not! Shortly, we'll teach you the skills to elevate this mindset to empower you rather than

undermine you.

If the second group of statements resonated with you, you have a growth mindset! A growth mindset is based on the belief that qualities can be cultivated through effort. This mindset replaces the permanence and judgement attributed to the fixed mindset with curiosity and growth. Perhaps it's not surprising then that individuals who have growth mindsets are more motivated and thus, more likely to achieve their goals. For individuals with a growth mindset, problems are perceived as fascinating challenges and failures are seen as learning opportunities. Having growth mindset has been shown to foster self-efficacy, resilience, and hope. And the good news about growth

mindsets is that they can be cultivated with practice, which rewires your brain so that the "I-can-do-it" attitude becomes your new default.

In the upcoming days, we'll identify which domains you may have a fixed or growth mindset (it can differ among various areas of your life!) and learn a framework that will help to shift the areas where you may have a fixed mindset to one of growth.