Welcome to

DAY 67

Workbook

Exercise Focus: Muscular Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Inspire

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

exercise.

muscle soreness

Muscle soreness is a side effect of the stress put on muscles when you exercise. It is commonly called Delayed Onset Muscle Soreness, or DOMS, and it is completely normal. DOMS usually begins within 6-8 hours after a new activity or a change in activity and can last up to 24-48 hours after the exercise. The muscle pain is due to inflammation within the muscle, which is one of the main triggers for this muscle soreness. All people are at risk for muscle soreness, even body builders and other professional athletes. The good news is that normal muscle soreness is a sign that you’re getting stronger and is nothing to be alarmed about. During exercise, you stress your muscles and the fibers begin to break down. As the fibers repair themselves, they become larger and stronger than they were before. This means that your muscles will be better prepared to handle the stress the next time you work out. The best way to relieve muscle soreness is to perform some gentle exercises, like walking or light stretching. It may seem counter intuitive, but the more you move, the faster the discomfort will go away! A heating pad or warm bath may also help to ease the discomfort temporarily, but ice is a better treatment in the long run because it actually helps to decrease the swelling and inflammation in your muscles.

Your Exercises For Today

nutrition.

trace minerals

Today's topic: Fluoride

General Takeaway: Necessary for the development of bones and teeth.

RDA: 3 - 4 mg

Food Sources:

  • Fruit juice

  • Water

  • Crab

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours

happiness.

inspire

“Failures are part of life, if you

don’t fail, you don’t learn. If you

don’t learn, you don’t change. If

you don’t change, you don’t

grow.”

— Unknown