Welcome to

DAY 54


Exercise Focus: Strength & Hypertrophy Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Mindful Movement

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


build a booty muscle

Your booty is the largest muscle in the body. More specifically, the gluteus maximus (easy way to remember that – maximus; largest). There are a lot of workouts available online that are specific for building a good butt. And though having a great butt may look great, there are two other invaluable benefits: metabolism and posture. By strengthening this large muscle, we are actively increasing the metabolic profile of an already incredibly large muscle, leading to increased systemic metabolism. The gluteus maximus is also responsible for keeping the trunk of the body in an upright posture, meaning it aids in core strength. 

Your Exercises For Today



Counter conditioning is a technique that focuses on changing our responses to stimuli. This might mean helping us to react with less fear to a stimulus, like a spider, that stresses us out or it might mean helping us react more negatively to something we used to react favorably to, but that might not be good for us: smoking a cigarette, for example. We are however not focused on phobias of spiders or smoking cessation – here, we’re talking about our eating and activity behavior. Let’s get something straight right away though, you are NOT going to change your reaction to a slice of chocolate cake or a bag of potato chips overnight or right away. Tomorrow we will go over some counterconditioning techniques that will be helpful in avoiding unhealthy foods and preferring healthy ones.

Drink 8, 8 oz of water

fill out your food log

Take your multivitamin

log your sleep hours


mindful movement

A few days ago, we explored deliberate breathing, an exercise to check in with ourselves. Today, we're going to continue exercising our ability to tune in to the present moment. In doing these activities, we're dipping a toe into a practice called mindfulness. You may have heard of mindfulness in relation to meditation, which is one of the most common ways people practice being focused and nonjudgmental

in the present moment. Although mediation has many benefits, there are other ways to practice mindfulness in which we can reap similar benefits. Because we've now tried a stationary exercise, we'll now explore a Mindful Moving exercise.

Guidelines of Mindful Moving:

Choose a quiet place with few distractions - it can be outdoor or indoor, your choice. Take a few deliberate breaths to center yourself, then guide your full attention to your feet. Walk slowly and deliberately in a small circle. Move as if you were a snail - this should be a tenth of your normal walking pace. Slow down the swing of your leg, and the pace at which your foot touches the flat earth below it. Focus wholly on the sensation of your foot moving through the air as you step and any sensations that arise as your foot slowly meets the ground. As you pace, keep gently guiding your attention back to your feet as you walk if it happens (and it nearly always happens) to

wander away.

Try this exercise for 10 minutes.

Once complete, feel free to use the space in your workbook to jot down any thoughts / emotions / adjectives about this practice at you’d like to remember: