Welcome to

DAY 49

Workbook

Exercise Focus: Strength & Hypertrophy Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Inspire

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

exercise.

strength training & bone health

Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on bone that occur during strength training (as well as weight-bearing aerobic exercises like walking or running). The result is stronger, denser bones. And strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets bones of the hips, spine, and wrists, which are the sites most likely to fracture. What's more, resistance workouts — particularly those that include moves emphasizing power and balance — enhance strength and stability. That can boost confidence, encourage you to stay active, and reduce fractures another way — by cutting down on falls.

Your Exercises For Today

nutrition.

macrominerals

Today's topic: Sodium

General Takeaway: Electrolyte that aids in fluid balance and maintenance of blood pressure.

RDA: 2300 mg

Food Sources:

  • Salt

  • Processed foods

  • Canned soup

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours

happiness.

inspire

“It always seems impossible until

it’s done.”

— Nelson Mandela