Welcome to

DAY 72


Exercise Focus: Strength & Hypertrophy Training

Nutrition Focus: Calorie Deficit

Happiness Focus: Your Happiest Memory

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


understanding your BMI

Body Mass Index. We have touched upon BMI before, a simple equation of weight and height that so easily tells us our weight status. BMI is so quick to designate us overweight or obese, but it does little to consider our body composition. As we gain more muscle (and healthier), we become denser. So, though our weight may not change too drastically as we lose fat and gain muscle, we are becoming far healthier than before. Using our waist circumference and other anthropometrics are a better indicator of our weight loss. We can also use bioelectrical impedance, a method for measuring body composition based on the rate at which an electrical current travels through the body. Next visit to the doctor, ask them to do a body fat/composition measurement. 

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


your happiest memory

When we get caught up in the beautiful chaos of our lives, we often forget to reflect and savor the GOOD times – not just ruminate about the not-so-good. This exercise has been shown to be a powerful skill to lift us up, even when we’re in a funk. And the best part is that this tool is an easy one to deploy when you’re feeling low because it requires minimal time and no additional resources! Today, we’ll offer space for you to write, although you can also do this exercise simply by closing your eyes, allowing your brain to replay the memory, and allow yourself to re-experience and savor the emotions of that moment.

Instructions: Think about a time where you were your happiest. Once you have the memory, sit within this moment and savor it. Close your eyes if you wish - just hold it close and replay it in your mind. What happened? Who were you with? What made this moment so special?

This exercise has been conducted in a number of studies and a major common thread has emerged across the studies – the majority of people’s happiest memories are moments that they shared with others. In the upcoming days, we’ll focus on the importance of positive relationships and learn some skills to create high quality connections with others.