Welcome to

DAY 66

Workbook

Exercise Focus: Muscular Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Labeling Your Mindset

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

exercise.

recover with ice

Have you seen athletes submerging themselves in a tin bathtub full of ice? There’s a reason for it, and we would recommend you giving it a try! Also called cold water immersion, ice baths are a form of cryotherapy that call for sitting in chilly water, ideally up to your chest, for 10 to 15 minutes. There's no need to freeze to get the full benefit–anywhere between 50 to 59 degrees Fahrenheit works. Just be prepared that it's not exactly pleasant. Ice baths reduce inflammation and improve recovery by changing the way blood and other fluids flow through your body. When you sit in cold water, your blood vessels constrict; when you get out, they dilate (or open back up). This process helps flush away metabolic waste post-workout. That’s especially true with lymph, a clear fluid made up of white blood cells and fluid from your intestines. While your heart constantly moves blood around your body, your lymph nodes don’t have a pump. Ice baths constrict and open vessels manually, which helps stagnant fluids in your lymph nodes move throughout your body. Increased blood flow also floods your cells with nutrients and oxygen to theoretically help your body recover. 

Your Exercises For Today

nutrition.

trace minerals

Today's topic: Iodine

General Takeaway: Assists in thyroid regulation.

RDA: 150 mcg

Food Sources:

  • Seaweed

  • Cod

  • Yogurt

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours

happiness.

Labeling your mindset

We've said it before and we'll say it again: Self-awareness is KEY to happiness and health! Today, we're going to explore some of the hallmark thoughts that define fixed and growth mindsets. The purpose of this reflection is to see which thoughts resonate with you and then to examine when you have those thoughts. Because you can have a growth mindset in some areas of your life (e.g., at work), but a fixed mindset in others (e.g., fitness capabilities), this exercise will help you know which domains to target as you learn how to adopt a growth mindset. In the upcoming days, we'll teach you how to foster a growth mindset in ALL areas of your life.

Fixed Mindset:

"If I make a mistake, they will think I'm incompetent"

"Either I'm good at it or I'm not"

"I'll never be as good as that guy"

"I received feedback because they think I'm bad at that"

"I like my work best when I can do it well without too many challenges"

Growth Mindset:

"Challenges help me grow and learn"

"I love trying new things"

"If I continue to put in the time and effort, I'll get better"

"I appreciate the feedback I've received because it'll help me better guide my efforts"

"I like work that I can learn from even if I make a lot of mistakes"

While reviewing the thoughts and traits above, which growth mindset thoughts resonate with you? When do you find yourself having these thoughts?

Which fixed mindset thoughts resonate with you? When do you find yourself having these thoughts?

Which areas of your life do you have a fixed or growth mindset? Do you notice a difference in how you approach challenges in these different domains? Do you notice a difference in how you feel regarding your capabilities in these areas?