Welcome to

DAY 51


Exercise Focus: Strength & Hypertrophy Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Inspire

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


progressive overload

Progressive load is the gradual increase of stress placed upon the body during training. The human body will not change unless it is forced to. That is why you must not grow complacent with your training. Once you fall into a comfort zone and the workouts are no longer challenging, you’ll plateau. This principle involves continually increasing the demands on the musculoskeletal system to continually make gains in muscle strength and endurance. Conversely, if the demands on the target muscles are not at least maintained or decreased, the muscles will atrophy and reduce functionality. This means that we must continually increase the resistance, repetitions, volume and training frequency and decrease the rest time between sets. Now, this is all thinking long term. Here, we have provided you with a template of workouts that keep the fundamentals of progressive overload. However, if at any point you feel you are plateauing in your workouts, try to add to it: more resistance, more repetitions, more sets, etc. The opposite is true as well though – if you feel the template we have provided you is too challenging, reduce the resistance, repetitions, sets, etc. 

Your Exercises For Today



Today's topic: Potassium

General Takeaway: Electrolyte that maintains fluid status and helps with nerve transmission and muscle function.

RDA: 4700 mg

Food Sources:

  • Lentils

  • Acorn squash

  • Bananas

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours



“Greatness lies not in being

strong, but in the right use of


— Henry Ward Beecher