Welcome to

DAY 57


Exercise Focus: Muscular Endurance Training

Nutrition Focus: Calorie Maintenance

Happiness Focus: Inspire

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


cardio vs metabolic resistance training

The truth is that cardio isn’t always the fastest way to lose weight, and it’s definitely not the only way. There is a solution, such as combining interval with metabolic training, which allows people to spend less time in the gym and see better results. The fitness industry uses the term to describe cardio as a form of exercise that increases oxygen demand to the muscles for a longer period of time, uses large muscle groups, and is done for 30-60 minutes. In a practical sense, cardio is any form of exercise that places a demand on your cardiovascular system. Metabolic resistance training is all about strength and focuses on strength exercises that help accelerate your metabolism, and aid in losing body fat while building muscle. Most of MRT workout programs require high-intensity exercises and repetition. MRT training is classified as anaerobic training – it’s a high-intensity training during which you can’t a normal conversation as you’re out of breath. This way, you can do more exercises in less time. Cardio improves endurance, respiratory, and cardiovascular system. On the other hand, metabolic resistance training helps burn fat more efficiently, speeds up your metabolism, builds strength, and has more significant health benefits. 

Your Exercises For Today


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



“The heart is like a garden. It can

grow compassion or fear,

resentment or love. What seeds

will you plant there?”

— Jack Kornfield