Welcome to

DAY 44

Workbook

Exercise Focus: Active Recovery 

Nutrition Focus: Calorie Deficit

Happiness Focus: Overcoming Obstacles Using Strengths

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

exercise.

Adaptations to strength training

Strength training is meant to force a change. By overloading the system or a specific muscle group, a change occurs to the muscle or energy system. Specifically, there is a muscular and neural change that occurs during training. Neural adaptations include motor learning, increased coordination, increased motor unit recruitment and increased coordination of the motor unit. That is to say muscle memory is learned and we begin to move more efficiently. Our muscle fibers themselves change as well. Hypertrophy, or the increase in size, occurs resulting in a larger cross-section of each muscle fiber. Hyperplasia, or the increase in number, also occurs, resulting in more generated muscle fibers. In addition, our supporting ligaments, tendons and fascia strengthen as muscle strength increases, lending to a stronger foundation. Connective tissue proliferates around individual muscle fibers and our bone mineral content increases as well.

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.

macrominerals

Today's topic: Phosphorus

General Takeaway: Part of bone and cell membrane structure.

RDA: 700 mg

Food Sources:

  • Salmon

  • Yogurt

  • Turkey

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours

happiness.

overcoming obstacles using strengths

Identifying your top strengths and knowing how to leverage them – especially in the face of adversity – is a key component of resilience and flourishing. Long before you took the character strengths assessment, you were likely already using them in the various realms of your life.

Instructions: Today, we’re going to revisit the “Planning for “Plan B” exercise and fill in the third column titled “Strength to Deploy” from Day 28. In this column, write how you will leverage your top strengths to enact your suggested “action plan” to overcome the

obstacles you had identified.

Next time that you feel like you’re running in circles, you can revisit the table as a source of guidance on reasonable action plans that align with what you’re best at!