Welcome to

DAY 53

Workbook

Exercise Focus: Active Recovery

Nutrition Focus: Calorie Deficit

Happiness Focus: Inspire

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

exercise.

bodyweight, free weights & machines

Are you doing your exercises at home or at the gym? Wouldn’t it be great if we all had our own planet fitness or crossfit gym at home? For many of us, we don’t have a whole collection of weights and machines conveniently at home for daily workouts. But that’s okay! Bodyweight exercises can be incredibly valuable for our general health and fitness. We want to start our fitness journey by mastering our body. There’s no sense in doing a back squat with 185 lbs. with bad form if we can’t do an air squat with perfect form. Having said that, there are some muscle groups that are more easily targeted with some form of weight, be it a dumbbell or resistance band. The idea of this program is to provide you with the right programming and education so that after 3 months, you are comfortable to walk into a gym and use any weight or machine with confidence.  

Your Exercises For Today

ACTIVE RECOVERY

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.

Rest.

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.

Stretch.

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.

Recover.

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.

nutrition.

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

happiness.

inspire

“I don’t have to chase

extraordinary moments to find

happiness – it’s right in front of

me if I’m paying attention &

practicing gratitude.”

— Brené Brown